September 22, 2025 • 23 mins
In this relaxing meditation, we slow things way down with a full body scan. We will use our breath to focus our energy and attention on specific areas of the body, tuning in to them one by one, relaxing each area as we move our way through the body. As we follow our breath in and out, we find a way in to the only true moment, the present. This meditation is intended to help you unwind at the end of a busy day or even just to take a few moments to invite some peace and stillness into your day.
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Episode Transcript
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Speaker 1 (00:12):
Welcome to mindful meditations for Calm the bleep down. I'm
Michael Beckameier, and this time we're bringing you a relaxing
body scan. Let's get started. Our mindfulness quote for this
meditation is from Tik not Han. Breathing in, I calm
(00:37):
my body, breathing out, I smile, dwelling in the present moment,
the only moment. I've said it before, and I will
keep saying it. The deceptively simple way to get yourself
(01:04):
into a present moment state is to concentrate on your breath.
That is easier said than done sometimes, but your breath
only exists in the now. When you breathe in, you're
breathing in right now, and when you breathe out, you're
breathing out right now. Most of the time, our body
(01:27):
is doing that for us unconsciously in the background. It's
just part of the program. But when we're meditating, we
take control of the breath, and in that moment, we
take control of our life. We put ourselves right into
the present moment consciously and with intent, and that is
(01:54):
the beauty of meditation. We're practicing putting ourselves in the
present moment. When I started meditating, many years ago, I
was taught a technique of breathing into your body. You
(02:16):
breathe in, you can breathe into your heart and out
of your heart. You can breathe into your hands and
out of your hands. And the most fascinating part of
that for me was that when I did it, and
you might find this too, when I was breathing into
my hands, I was actually feeling it. I was creating
a physiological sensation in my body, and I found it
(02:42):
incredibly relaxing. So if you've never taken time to do this,
or if it never occurred to you to try that,
let's try that now. I want you to take a
deep breath in and as you're breathing in, imagine the
breath going into your hands. You're breathing into your hands,
(03:03):
and then when you breathe out, imagine that breath breathing
out through your hands, and see what happens. Let's do
that right now. Take a long, slow, deep breath into
your hands. You're picturing that breath filling your hands, and
exhale out from your hands. Did you feel it? It
(03:34):
might take a few moments of practice, because it's a
it's a peculiar thing. To try to breathe into your hands.
But that's what we're going to do with this body scin.
We're going to go from head to from head to toe.
We're going to start in the feet. We're going to
breathe into our feet, the bottom of our feet, and
then we're going to breathe out of our feet, and
then we're going to breathe into our calves, and we're
(03:55):
going to work our way up the body. And you'll
find that it is incredibly realxing, and it might take
some practice. When you're breathing into your muscles, it has
a relaxing, calming effect. And if you don't have the
(04:18):
sensation i'm speaking of, some people don't have it, that's okay,
because you're gonna get a nice relaxing, breathing body scan
for the next few minutes, and that's also very beneficial.
But the sensation that you get when you're breathing into
your muscles and body parts might take some practice, might
(04:39):
take some getting used to, So let's go ahead and
get started, Okay. As with every meditation, you want to
get yourself comfortable. I find this meditation works best laying down,
but you can also do it sitting up. If you prefer,
get yourself very comfortable. Start to slow your breath, relax
(05:02):
Take a long, slow, deep breath in and out. One
more time. Let's do that again. Breathe in and out.
(05:28):
Start to feel yourself sinking deeper into that place you're
sitting or lying. Maybe you feel yourself getting heavier with
each breath. Feel the connection point from your body to
that seat or that mattress you're lying on. With each breath,
you feel yourself getting heavier and more relaxed. Remember where
(06:17):
your attention goes, the energy flows. And that's the point
of this meditation. If you put your attention and your
focus on a certain part of your body, which we're
going to do, you can aim all of your relaxation
intent and all of your breath into that area and
(06:39):
create some intense relaxation. So place your attention on your feet.
Once your attention is focused, you can breathe in, breathe
in all the way in to your feet. Feel it
now and out through your feet. One more time, into
(07:15):
your feet and out through your feet. I'll move your
focus and attention to your calves and shins and breathe
(07:39):
into your calves and shins long, slow, deep breath in
and breathe out one more time, into your calves and
(08:00):
ends and out. Slowly move your attention up to your
(08:20):
knees and the muscles around your knees. They get very
tense from walking and running and doing our daily moving around.
Breathe into those muscles and your knees. Now, long, slow,
deep breath in and out through those muscles. Let's do
(08:48):
that again. Breathe in and out. Slowly move your attention
(09:12):
up to your thighs and quads, your legs that also
probably feel very tense from moving around all day. Take
a long, slow, deep breath into those muscles in an
(09:33):
out one more time, in an out, I will gently
(10:07):
move our attention up to our glutes and our hips,
that section of our body. Take a long, slow, deep
breath into your glutes an out one more time, in
(10:40):
an out. Now we're moving our attention into our torso,
our core. A long, slow deep breath in and out
(11:21):
more time, breathing into your core and out. Now moving
into our chest, our heart. Breathing into our heart, long
(11:47):
slow deep breath in and out through the heart one
more time, long slow deep breath into the heart and
(12:13):
out through the hearts. Now we're moving our attention into
our shoulders. Breathe into your shoulders and out again. Breathe
(12:52):
into your shoulders, long slow deep breath in m hm
an out. Now you want to move your attention to
(13:17):
your hands. Breathe into your hands, long slow deep breath
in an out. Long slow deep breath into your hands
(13:50):
an out through your hands. M Moving up the arm
to your forearms. Breathe into your forearms, long slow deep
breath in and out one more time, long slow deep
(14:24):
breath into your forearms and out. Breathe into your elbows,
(14:46):
long slow, deep breath in and out one more time,
long slow deep breath into your elbows, feel those muscles,
(15:06):
relax and out through your elbows. Moving up to the biceps,
long slow, deep breath in and out one more time,
(15:41):
long slow deep breath into the biceps and out through
the Bicepskay the back of the biceps to the trisups.
(16:03):
Breathe in an out one more time into the trisups
in an out. Moving up to the neck, Breathe in
(16:39):
to the neck and out one more time into the neck,
in and out. Now I want you to breathe into
(17:13):
your face, feel your cheek muscles and your temples and
your forehead. Breathe all the way into your face, in
and out. One more time, into your face and out.
(17:53):
This time we're going to breathe into our ears. Feel
that sensation, that relaxation into your ears. Breathing in and out,
in and out. Now moving your attention to the top
(18:29):
of your head. Breathe into the top of your head,
your crown chakra. Breathe in and out one more time,
in and out. M hmm. I'll just sit in the
(19:05):
total relaxation for a moment. Let that settle in. Now.
(19:26):
I want you to imagine your breath coming into and
out of your entire body all at once. As you
breathe in, feel the breath come through your whole body,
head to toe, shoulders to fingertips, all the way. You're
gonna do that three times. Breathe into your entire body,
feel it and out again. Breathe into your whole body
(20:03):
in an out, through your whole body one last time,
into your whole body, in an out once again. Let
(20:38):
that silence and relaxation settle in, enjoying our last few
moments together. Now as you're about to go back to
(21:22):
your day wherever, you are in your day, your week,
your life. Just remember all you need to do for
a few moments of peace, even if it's just for
a few seconds. You can take a long, slow, deep
breath in and out. When you're ready, you can open
(21:54):
your eyes and go about your day. I'm mistake. That's
(22:51):
it for this time, uncom to bleep down. If you
like this meditation, please feel free to send us an email,
post a comment, hit us up on Instagram or TikTok.
We're posting a lot these days. We'd love to hear
from you. Once again, I'm Michael Beckamaia reminding you to
please calm the bleep down. We'll see you again soon.
Thank you for meditating with us. Be well, have fun,
(23:15):
and no mistake.
Welcome to mindful meditations for Calm the bleep down. I'm
Michael Beckameier, and this time we're bringing you a relaxing
body scan. Let's get started. Our mindfulness quote for this
meditation is from Tik not Han. Breathing in, I calm
(00:37):
my body, breathing out, I smile, dwelling in the present moment,
the only moment. I've said it before, and I will
keep saying it. The deceptively simple way to get yourself
(01:04):
into a present moment state is to concentrate on your breath.
That is easier said than done sometimes, but your breath
only exists in the now. When you breathe in, you're
breathing in right now, and when you breathe out, you're
breathing out right now. Most of the time, our body
(01:27):
is doing that for us unconsciously in the background. It's
just part of the program. But when we're meditating, we
take control of the breath, and in that moment, we
take control of our life. We put ourselves right into
the present moment consciously and with intent, and that is
(01:54):
the beauty of meditation. We're practicing putting ourselves in the
present moment. When I started meditating, many years ago, I
was taught a technique of breathing into your body. You
(02:16):
breathe in, you can breathe into your heart and out
of your heart. You can breathe into your hands and
out of your hands. And the most fascinating part of
that for me was that when I did it, and
you might find this too, when I was breathing into
my hands, I was actually feeling it. I was creating
a physiological sensation in my body, and I found it
(02:42):
incredibly relaxing. So if you've never taken time to do this,
or if it never occurred to you to try that,
let's try that now. I want you to take a
deep breath in and as you're breathing in, imagine the
breath going into your hands. You're breathing into your hands,
(03:03):
and then when you breathe out, imagine that breath breathing
out through your hands, and see what happens. Let's do
that right now. Take a long, slow, deep breath into
your hands. You're picturing that breath filling your hands, and
exhale out from your hands. Did you feel it? It
(03:34):
might take a few moments of practice, because it's a
it's a peculiar thing. To try to breathe into your hands.
But that's what we're going to do with this body scin.
We're going to go from head to from head to toe.
We're going to start in the feet. We're going to
breathe into our feet, the bottom of our feet, and
then we're going to breathe out of our feet, and
then we're going to breathe into our calves, and we're
(03:55):
going to work our way up the body. And you'll
find that it is incredibly realxing, and it might take
some practice. When you're breathing into your muscles, it has
a relaxing, calming effect. And if you don't have the
(04:18):
sensation i'm speaking of, some people don't have it, that's okay,
because you're gonna get a nice relaxing, breathing body scan
for the next few minutes, and that's also very beneficial.
But the sensation that you get when you're breathing into
your muscles and body parts might take some practice, might
(04:39):
take some getting used to, So let's go ahead and
get started, Okay. As with every meditation, you want to
get yourself comfortable. I find this meditation works best laying down,
but you can also do it sitting up. If you prefer,
get yourself very comfortable. Start to slow your breath, relax
(05:02):
Take a long, slow, deep breath in and out. One
more time. Let's do that again. Breathe in and out.
(05:28):
Start to feel yourself sinking deeper into that place you're
sitting or lying. Maybe you feel yourself getting heavier with
each breath. Feel the connection point from your body to
that seat or that mattress you're lying on. With each breath,
you feel yourself getting heavier and more relaxed. Remember where
(06:17):
your attention goes, the energy flows. And that's the point
of this meditation. If you put your attention and your
focus on a certain part of your body, which we're
going to do, you can aim all of your relaxation
intent and all of your breath into that area and
(06:39):
create some intense relaxation. So place your attention on your feet.
Once your attention is focused, you can breathe in, breathe
in all the way in to your feet. Feel it
now and out through your feet. One more time, into
(07:15):
your feet and out through your feet. I'll move your
focus and attention to your calves and shins and breathe
(07:39):
into your calves and shins long, slow, deep breath in
and breathe out one more time, into your calves and
(08:00):
ends and out. Slowly move your attention up to your
(08:20):
knees and the muscles around your knees. They get very
tense from walking and running and doing our daily moving around.
Breathe into those muscles and your knees. Now, long, slow,
deep breath in and out through those muscles. Let's do
(08:48):
that again. Breathe in and out. Slowly move your attention
(09:12):
up to your thighs and quads, your legs that also
probably feel very tense from moving around all day. Take
a long, slow, deep breath into those muscles in an
(09:33):
out one more time, in an out, I will gently
(10:07):
move our attention up to our glutes and our hips,
that section of our body. Take a long, slow, deep
breath into your glutes an out one more time, in
(10:40):
an out. Now we're moving our attention into our torso,
our core. A long, slow deep breath in and out
(11:21):
more time, breathing into your core and out. Now moving
into our chest, our heart. Breathing into our heart, long
(11:47):
slow deep breath in and out through the heart one
more time, long slow deep breath into the heart and
(12:13):
out through the hearts. Now we're moving our attention into
our shoulders. Breathe into your shoulders and out again. Breathe
(12:52):
into your shoulders, long slow deep breath in m hm
an out. Now you want to move your attention to
(13:17):
your hands. Breathe into your hands, long slow deep breath
in an out. Long slow deep breath into your hands
(13:50):
an out through your hands. M Moving up the arm
to your forearms. Breathe into your forearms, long slow deep
breath in and out one more time, long slow deep
(14:24):
breath into your forearms and out. Breathe into your elbows,
(14:46):
long slow, deep breath in and out one more time,
long slow deep breath into your elbows, feel those muscles,
(15:06):
relax and out through your elbows. Moving up to the biceps,
long slow, deep breath in and out one more time,
(15:41):
long slow deep breath into the biceps and out through
the Bicepskay the back of the biceps to the trisups.
(16:03):
Breathe in an out one more time into the trisups
in an out. Moving up to the neck, Breathe in
(16:39):
to the neck and out one more time into the neck,
in and out. Now I want you to breathe into
(17:13):
your face, feel your cheek muscles and your temples and
your forehead. Breathe all the way into your face, in
and out. One more time, into your face and out.
(17:53):
This time we're going to breathe into our ears. Feel
that sensation, that relaxation into your ears. Breathing in and out,
in and out. Now moving your attention to the top
(18:29):
of your head. Breathe into the top of your head,
your crown chakra. Breathe in and out one more time,
in and out. M hmm. I'll just sit in the
(19:05):
total relaxation for a moment. Let that settle in. Now.
(19:26):
I want you to imagine your breath coming into and
out of your entire body all at once. As you
breathe in, feel the breath come through your whole body,
head to toe, shoulders to fingertips, all the way. You're
gonna do that three times. Breathe into your entire body,
feel it and out again. Breathe into your whole body
(20:03):
in an out, through your whole body one last time,
into your whole body, in an out once again. Let
(20:38):
that silence and relaxation settle in, enjoying our last few
moments together. Now as you're about to go back to
(21:22):
your day wherever, you are in your day, your week,
your life. Just remember all you need to do for
a few moments of peace, even if it's just for
a few seconds. You can take a long, slow, deep
breath in and out. When you're ready, you can open
(21:54):
your eyes and go about your day. I'm mistake. That's
(22:51):
it for this time, uncom to bleep down. If you
like this meditation, please feel free to send us an email,
post a comment, hit us up on Instagram or TikTok.
We're posting a lot these days. We'd love to hear
from you. Once again, I'm Michael Beckamaia reminding you to
please calm the bleep down. We'll see you again soon.
Thank you for meditating with us. Be well, have fun,
(23:15):
and no mistake.
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